Health and Fitness Tips

Health and Fitness Tips

You may not like it, but dieting alone will not help you to lose weight. You have to give your body the exercise it needs. As we know couple of centuries ago, people were  .
This gave their bodies all the exercise that was needed. But due to the changed life styles, most of us do not have to engage in strenuous work. Most of us sit in front of computers all day long or engage in other sedentary works.
It is because of this that exercise becomes crucial for weight loss. Generally people do not gain weight till their early twenties. But once they cross the 25 mark, then visible signs of weight gain can be seen everywhere and in the mid section in particular.
There is something very important that you have to understand if you are really considering the possibility of losing weight. You will have to consciously give your body the required exercise that it needs for the weight loss to be really effective.
Watching your diet alone is not going to yield results unless it is coupled with proper exercise. You have to make a conscious effort for this. And the solution for this is a work out routine. This is the first point under this section and I think I should list it out clearly one more time.
Working Out… It’s Good For You
When we think about the life in the country, there is always something rosy about it. What is it that the people in the country have that we do not? When you ponder about it you find that those lucky souls eat good food, they work really hard, by work I mean real physical work and they have good night’s sleep. Of course they do not have all the amenities and facilities that the city life has to offer.
But the city life comes with a lot of strings attached. People in the cities are generally less healthy than the people in the country. One of the reasons is pollution of course but the other reason is because people in the city do not get enough exercise.
Now, when I talk about healthy bodies please make no mistake about what I am referring to. I am not talking about the Mr. Universe kind of body, the bodies that we see on WWE.
I am talking about people who are fit. And fitness and exercise are just two sides of the same coin. They both go hand in hand.
In order to stay fit you need exercise and in order to exercise you need to be fit. But just because you are not fit now, it does not mean that you shouldn’t exercise.
And just like that, just because you do not have any visible excess fat on your body right now, it does not mean that you need no exercise. Exercise is the best way to keep obesity, cardio vascular disorders, hypertension and all those lifestyle-related disorders under control.
First of all let us get one point straight, exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good.
But I suppose most of us do not have the time for a regular work out in a gym. So the other alternative is to do it at home of course.
But whether it is at home or at a multi-gym, there is something that I want to tell you. Whatever you are doing, you must try and do it regularly.
Consistency is very important for an exercise routine to have the desired effect on our body. Getting started is the easy part, it is sticking to a regular exercise routine that is difficult and this is what makes most people give up in between.
Most people get on to a beautiful start. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration.
Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out. In other words, the stop working out completely.
It is a universal fact that the most chosen time for work outs is the evenings. If you can stick to work out in the evenings then it is well and good. But most of us find ourselves exhausted in the evenings. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out.
The result is that after the first few days of working out, the interest just dwindles away. The other reason is that in the evenings a thousand and one things may crop up and then there is hardly time for a warm up. So it is best to set aside some time for exercise in the morning itself.
There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.
There is a popular misconception that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.
You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.
So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.

Here are some usefull tips,

1. Acupuncture
The use of acupuncture dates back more than 2,000 years. This is a traditional medicine of Japan, China, and other Eastern countries. The use of acupuncture is beneficial in that it stimulates areas of the body that have a direct correlation to internal organs. By placing fine needles into specific points, the body is encouraged to promote natural healing, improve function, and provide an overall boost to your system. When these needles are inserted, they go into Meridians, which are channels somewhat like streams within the body. Just as there might be a boulder sitting in a stream blocking the flow of water, it can be the same for the channels of blood in your system. Acupuncture helps to remove these obstacles by providing stimulation, thus improving health.

2. Biofeedback
Biofeedback is a method used to help blood pressure, muscle tension, heart rates, brain activity, and other bodily functions. Basically, biofeedback is a painless system that is hooked up to your body and then through electrical signals received from tightening of your muscles, you would be able to receive those signals by a light telling you that you are tightening your muscles. This in turn trains you to be aware of when you are bringing on stress and to help you identify when you need to relax your body. Biofeedback is very successful and can be used for migraine headaches, chronic pain, high blood pressure, epilepsy, and much more, which can occur when you tense up.

3. Therapeutic Massage
You might be thinking what does getting a massage do for my health other than to make me feel good. Actually, therapeutic massage has many benefits. For example, it can help alleviate pain, reduce stress, and promote good health. When a person gets a therapeutic massage, they are actually getting the benefit of function improvement with circulatory, muscular, skeletal, nervous systems, lymphatic, and can even help the body heal after an illness or injury. Depending on what the specific health issue, there is a Swedish Massage, which is a more relaxing massage good for headaches, back stress, and muscle cramps, Pressure Point Therapy, helpful for some injuries as well as circulation problems, headache and muscle tension, insomnia, anxiety, and more. Finally, Sports Massage focuses on muscle groups used for different sports. Licensed masseuse can help with the issues mentioned as well as allergies, arthritis, asthma, carpal tunnel syndrome, depression, digestive disorders, and myofascial pain, limited range of motion, sinusitis, and TMJ. The next time you tell someone you are going to get a massage, you can simply explain that it is for the benefit of your health.

4. Eat Less Later in the Day
Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed!

5. Saucy but Healthy
Eating bland foods is boring, unsatisfying, and if that is what your diet consists of, more than likely, you will be off it shortly after you start. If you enjoy good tasting food, some sauces and spices can enhance your food while not adding calories to your food. The next you grill meat, consider using one of these:
•    Reduced-salt Soy Sauce
•    Mustard
•    Salsa
•    Worcestershire Sauce
•    Vinegar (this comes in wonderful flavours)
•    Teriyaki Sauce
•    Tomato Sauce
•    Hot Sauce

6. Supplements and Vitamins
While some supplements and vitamins on the market are not worth buying and some, such as Ephedrine, have been proven dangerous, other sources are healthy. Most important, you need to understand what it is you are taking, and strictly follow dosage just as you would medication that has been prescribed. If you are unsure, check with your physician, a nutritionist, or a reputable health food store. Many supplements that are good for overall health include grape seed extract, Glucosamine, aloe Vera, and Selenium. Vitamins to consider would include Vitamin E, Vitamin C, B-12, Iron, Magnesium, and Calcium. (I recommend using liquid whole food instead of plain vitamin tablets.)

7. Eliminate Stress
You have probably heard this before. Stress is a key contributor to poor health. Study after study has found that when a person is stressed, the body reacts. The result of stress could be high-blood pressure, tension headaches, upset stomachs, poor posture, and so on. Keeping stress in check will help you manage your overall health much better.

8. ZZZZZZZZZZZ
Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way. While there is no magic number, usually between six and eight hours a night is appropriate. If you have difficulty getting to sleep, before you climb into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you can talk someone into it, a good massage.

9. Laugh it off
The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, laughter is the best medicine? The truth is, when you laugh, several positive things happen. Your muscles relax; stress hormone product is reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!

10. Nutrition
People often confuse dieting with nutrition. Your body needs to have nutrients replaced, whether through foods being eaten or supplements. Do you remember what you learned in elementary school about the four major food groups? As adult, eating balanced meals from these groups still applies. It is important to remove the junk food from your diet and stick with healthy foods. If you do not like certain things such as fruits or vegetables, be sure you are taking a supplement to get the nutrients needed. Another consideration is if you are a vegetarian. There are certain benefits taken from meat such as iron and B-12 that you should consider taking a supplement for in exchange for the meat.

11. Yoga
The practice of Yoga is actually a spiritual practice. However, with the many benefits received it has quickly become a popular choice to thousands of people strictly for health. Yoga helps stretch out muscles and ligaments, tone the body, and the greatest benefit is that it helps to clear the mind. Having a clear mind works toward a healthy body.

12. Stop Smoking
You have probably heard this more times, than you can count but facts are facts! There is no other way to say it smoking is not only bad for your health, it is deadly!
The next time you pick up a cigarette; take a minute to consider how your child or family would feel if you were no longer around.

13. Mixing Medications
Many people do not realize how dangerous mixing medications can be. In fact, some combinations are lethal. If you are on medication, make sure your physician knows everything you take, including herbs and supplements. To take it one-step further, when you have a new prescription filled, ask the pharmacist if there are any bad interactions with your other current medication.

14. Young at Heart
Regardless of your age, if you start acting too old, you will actually not benefit yourself at all. Studies have shown that people who act old, feel old, and can actually suffer from problems before their time. Do not be afraid to be youthful, within reason. The next time you see a man in his seventies running a marathon or a woman keeping up in aerobic class, you can see that by refusing to give into age, they are healthier and live much longer lives.

15. Regular Checkups
It is crucial that you have regular checkups, which could include mammograms, pap smears, checks for colon cancer, EKGs, etc. Many times, a regular checkup could have caught something earlier on, actually saving a life. If you do not feel good, have your doctor check things out. If you are due for your annual mammogram, have it done. You could possibly be saving your own life.

16. Cholesterol Levels
High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack. Keep your intake of food healthy, limit the amount of sugar you eat, and have your cholesterol checked. If it is higher than 200, ask your doctor for ways to reduce it.

17. Meditate
Find some time away from noise and distractions for you. Meditation can come in many forms. Whatever way you meditate, ensure that you are in a quiet place with soft lighting, sit with good posture and in a comfortable position, practice slow, rhythmic breathing, and concentrate on something calm and relaxing. Meditation is a great stress reducer, which is vital for good health.

18. Listen to ME
If you know that you are not feeling �well� but the doctor tells you everything is fine, listen to your body. There is nothing wrong with getting a second opinion. If you are not comfortable with the doctor’s advice, get another exam. In addition, if you go to a doctor who tells you that what you feel is in your head, or you are crazy, get out of there immediately. You know your body better than anyone does and you need a doctor that believes in you and offers the right kind of support and encouragement.

19. Body Fat
When you think about losing weight, more importantly than weight is the amount of fat you are carrying around. This fat is measured with what is called Body Mass Index, or BMI. For women, if you are fit, your percent of body fat should range from 21% to 31%. If you are in incredible shape, that could be as low as 10%. For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.
To calculate your body fat, write down how much you weigh (be honest � no one will see this but you). Multiply your weight by 703. Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5’4�, that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

20. Read the Label
Get into a habit of reading the labels on food. While they may have messages such as �Low Fat� or �Reduced Calorie� written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised. Regardless of what the claim may be, the label may tell another story. The FDA provides these important guidelines, therefore, should be what you look for. If the message and label do not jive, move on to a different product.

Fat-Free = Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat = 3 grams or less of fat per serving
Less fat = 25% or less fat than the comparison food
Saturated Fat Free = Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving

Cholesterol-Free = Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving

Low Cholesterol = 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving

Reduced Calorie = At least 25% fewer calories per serving than the comparison food

Low Calorie = 40 calories or less per serving
Extra Lean = Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Lean = Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat) = 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)

Light (calories) = 1/3 fewer calories than the comparison food
High-Fiber = 5 grams or more fiber per serving
Sugar-Free = Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-Free = Less than 5 mg of sodium per serving

Low Sodium = 140 mg or less per serving
Very Low Sodium = 35 mg or less per serving

21. Water
Water is excellent for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young. If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel. At a minimum, you should drink 64-ounces a day and more if you can.

22. Do Not Forget the Teeth
Often the care of teeth and gums is overlooked as potential health risks. However, with the oral cavity being the main way in which parasites, bacteria, yeast, and fungus get into the body, taking time to thoroughly brush and floss your teeth is important. Keeping your mouth clean is a great way to benefit your health. (Watch out for bad breath…)

23. Attitude
A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner. Living well has a direct correlation with a positive outlook. Keep smiling and try to find the good in life, even when things are tough.

24. Fighting Cancer
With today’s breakthroughs, there are many innovative ways to fight cancer. Although you may find this difficult to believe, the American Institute for Cancer Research has come up with a surprising way to fight cancer. After conducting thorough studies, researchers found that drinking tea, which contains antioxidants to help neutralize free radicals helps to fight cancer. While it is not a cure-all, if cancer runs in your family, it certainly will not hurt to add tea to your daily consumption.

25. Be Careful with the Sun
Everyone loves basking in the warm sun, especially if it is lying on a beautiful sandy beach. While the sun has many benefits, too much sun without proper protection can be harmful. Being sunburned not only hurts, but also damages skin and promotes wrinkles and cancer. If you are going to spend any time in the sun, even 10 minutes, protect your skin with sunscreen for both UVA and UVB rays.

26. Tasty Almonds
If you love nuts, then you are in luck. Almonds are not only delicious and make a great snack food, medical studies show they contain as much protein per ounce as red meat. In addition, they aid in reducing the risk of heart attacks by up to 50%. The next time you need something crunchy, reach for a handful of almonds.

27. Wash your Hands
This is something you have probably heard your whole life. Disease is easily spread from touch, whether from person to person or object to person. Giardia is the number one germ that is transferred from touching something infected. Once you have Giardia, you can get very ill. In addition, germs can be passed from your pet that has been rolling on the grass, something dropped on a dirty floor, just allow your imagination to roam if you dare. Washing your hands is a quick, easy way to reduce the spread of germs.

28. Flaxseed
A great way to maintain a healthy cardiovascular system is by adding flaxseed to your daily diet. Flaxseed actually contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

29. Give your Eyes a Rest
Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard, be sure to take breaks throughout your day. For soothing relief, you can use eye drops, close your eyes for a few minutes to allow them to rest, and look away to something other than what you are working on. Also, ensure that you are working with appropriate lighting, which is an oversight many people make. These are ways in which to give your eyes a much-needed break. Eyestrain can cause eye problems as well as headaches.

30. Watch the Sugar
Often people think by drinking fruit juices or eating low-fat fruit roll-ups and such, they are cutting out or eliminating sugar. The fact is that some fruit juices have more sugar than a soda. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.

31. Throw out the Scales
If you have bathroom scales, you should either get rid of them or put them away for a while. Weight does not accurately reflect the level of your fitness. If you should be measuring anything, it should be body fat, not the weight.

32. Sunscreen
Most people know that sunscreen is important for shoulders, backs, legs, and arms when out in the sun but there are other parts of the body that are often overlooked. When enjoying the beautiful sun, be sure to use sunscreen on your ears, slips, and even the tops of your feet as well!

Tags: Biofeedback is a method, couple of centuries ago, coupled with proper exercise, dinner snacks or eating, disorders under control, domestic and professional demand, engage in strenuous work, epilepsy, Exercise pumps up more blood, Health and Fitness Tips, Hot Sauce, important for an exercise routine, involved in a lot of manual labour, limited range of motion, lucky souls eat good food, lymphatic, Mr. Universe kind of body, Mustard, necessarily mean pumping metal, nervous systems, possibility of losing weight, promote natural healing, Teriyaki Sauce, tightening of your muscles

Category: Fitness Tips, Diet Tips, Health Care Tips & Exercises